Friday, April 7, 1995

What is the best way to lose body fat?

I'm trying to lose body fat because I'm trying to get in shape before I go to wrestling school in about a year and a half. Currently I do 30 minutes on the treadmill i don't jog the whole time i switch up between fast walking and jogging i'm still sweating a lot nonetheless and then after the treadmill i do 100 reps on the benchpress and 200 lat pulldowns and 200 reps in the ab chair and sometimes i do 50 reps on the butterfly press. i changed my diet up but not completely because i haven't been to the market yet but I've been drinking a lot of milk and water lately and eating a lot of fruit and vegetables. i haven't eaten junk food at all. so is my current workout plan good or should i do something else because i'm mainly interested in losing stomach fat and bulking up in the arms and chest area but not too much, and also if i keep this current workout plan about how fast should i expect to see results and should i do more cardio than just the treadmill because i got a stationary bike and a cardio glider also

Answer on What is the best way to lose body fat?

Your workout plan needs work and your diet too. You should be doing sets of only 12 - 15 reps with the most weight you can do good reps with for slimming. If you're bulking you'd lower that to 6 - 8 reps to failure. The 200 reps in the ab chair should be changed to do a range of ab exercises like "crunchy frog", leg raises, leg climbs, bicycle movements, oblique crunches etc instead of just one repeated motion. Increase the weight on the bench, lat pull downs and butterfly until you can do 12 - 15 reps barely. Treadmill work is fine. Wrestling requires excellent core strength and good joint support / flexabilty. Add in some shoulder work like lateral raises, front, rear and side deltoid raises with dumbells, and other shoulder work. Also rowing exercise will work the lats from a different angle. Remember to rest a day between doing each muscle group to allow for your body to repair the micro fiber muscle damage.

For diet, water and vegetables are good. Drop the milk because it contains hormones that make you accumulate fat. Baby cows are not athletes. If you want to be an athlete, then eat like one. Substitutes include rice milk, soy milk, almond milk etc. Healthy fats need to be included in your diet from sources like peanuts, almonds, cashews, walnuts, sunflower seeds, flax seeds etc. Spinach and Kale should often be part of your diet because they contain many nutrients you'll need to build muscle and do tissue repair. Avoiding the junk food is very important if you want to get rid of the fat. Good for you there!! Stomach fat comes from eating too many carbohydrates. Your liver changes all the carbohydrates you are not going to immediately use into triglycerides and then releases insulin to store the triglycerides into the fat cells over top your stomach muscles. So if you have a carbohydrate rich diet, you can't help becoming fat. Go easy on the fruit because it contains lots of carbohydrates. The absorption of carbohydrates is reduced by the fiber in the fruit, but carbohydrates are carbohydrates and vegetables are more nutrition dense anyway. You need to compensate for the reduction of carbohydrates in your diet by increasing the fats and proteins. Another secret is that carbohydrates make you hungry to eat more carbohydrates because of the insulin release. Eating fats and proteins don't release as much insulin, so you don't get hungry. Breakfast cereals are really bad. Grains in general are nutrient poor and calorie dense; the exact opposite from what you want. A good breakfast is a piece of fruit, 1/2 cup of prepared oatmeal with a couple of oz of canned beans, blueberries and soy milk with a dribble of flaxseed oil. Tastes great and is filling and nutritious.

If you can do all this, and you're not too fat currently, you should see excellent results in about 5 months. I did.

Good luck with the wrestling.